partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder daydumbells are better or a round thick chest

partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder daydumbells are better or a round thick chest

lmao stfu....all the drugs in the world aint gonna ever get you past 220 pounds youve been the same size the past 6 years

Thats a commendable and strong lift! I find that I am much better at lower rep ranges than I am at 10. I still do that high of reps, but the lactic acid builds up around rep 8 making the last 2 especially difficult when I go heavy.

I have a 10 rep range day where all reps are 10, then I have a 5,5,5,2 day and then a 10,8,6,4,3,2 day.

The 10 rep day is by far the most difficult. I`d like to get my bench numbers up.

I've trained with power lifters and this is how they do it. You bench at 50-70% of your max w/ low reps most of your exercise days and once a month you max out. This allows your body to recover. So if your max bench is 315lbs you would train with as low as 175lbs for 3 reps and about 6-8 sets. When you bench you hold your breath for the duration of the three reps. Your feet are dug into the ground and you pull your lats together. Your elbows are lowered to your sides as you bring the bar down. Your triceps are heavily involved.

This method is not great for building pecs but it sure as hell gets your numbers up. Try it one day and you will see. Going for max every workout with 10 reps will result in 0% strength increase - unless you are on drugs. To work the pecs you can do decline presses keeping the elbows back in a more traditional manner to stimulate the pecs.

partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder daydumbells are better or a round thick chest

Your shoulders will not be involved as much if you bring your elbows to your sides and tuck them in as the bar goes down. The bar is lowered near the xiphoid process as illustrated below. It becomes more of a tricep / lat press. To work the pecs I do decline presses with 315 lbs for about 8 reps.

I agree with you if I try to bench with my pecs my shoulders get one hell of a workout.

Your shoulders will not be involved as much if you bring your elbows to your sides and tuck them in as the bar goes down. The bar is lowered near the xiphoid process as illustrated below. It becomes more of a tricep / lat press. To work the pecs I do decline presses with 315 lbs for about 8 reps.

I agree with you if I try to bench with my pecs my shoulders get one hell of a workout.

I was about to say elbows in means more tricepsi do declines now and again and to be fair feel it more in my pecs than bench....for the most part Id say dumbells chest are far superior to barbells... harder too

I was about to say elbows in means more tricepsi do declines now and again and to be fair feel it more in my pecs than bench....for the most part Id say dumbells chest are far superior to barbells... harder too

If I couldnt do 3pps there would be some thing wrong. I do bo once every 3 weeks or so to test my strenght as Ive all but stopped bb pressing and train with DBs. Once I hit 3pps Ive never not been able to do it. And I hit it naturally.

last time i was in a gym with a bench press i was able to hit 315 for 10.. best i ever did was 315 for 13.. highest was 435 for a single.. these days my chest workout is lots of volume and squeezing on cable crossovers, pec dec, and slight incline dumbell press with palms facing eachother..

I do 2 warm up sets of 135 for 12, then 185 for 12, 225 for 10, 275 for 8, 315 for 6, then I drop down to 225 for 18-20, love that set, 225 feels so light at that point and you get such a good pump, pretty much stuck at this point for the past year or so, should mix it up at some point, but working for now.